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Best Push Ups WODs – 10 Ways to Kill Your Weaknesses

Take your bodyweight skills to the next level.

Push Ups WODs 7 – Barbara

5 Rounds For Time

  • 20 Pull-Ups
  • 30 Push-Ups
  • 40 Sit-Ups
  • 50 Air Squats

3 minutes Rest

Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, you must take a 3-minute Rest. Time each round for reference and pacing purposes.

Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3-minute Rest period after Round 5 in your overall score.)

Good Times for “Barbara” (estimate)

– Beginner: 50+ minutes

– Intermediate: 40-49 minutes

– Advanced: 30-39 minutes

– Elite: <29 minutes

Push Ups WODs Tips and Strategy

Go fast and as unbroken as possible. If you need to break the reps into sets, do a “descending” / “cascading” rep scheme so the volume decreases as you go through the sets. For example, during the sets of Push-Ups: 12, 8, 6, 4.

Push Ups WODs Intended Stimulus

When athletes see that there is built-in Rest in “Barbara,” they mistakenly believe that this workout will be easier than others; but in fact, “Barbara” is harder, because you can (and should) go uncomfortably fast during the “working” portion of the WOD.

You should feel your arms, legs, and lungs burn deeply every time you enter a 3-minute Rest period, which should fly by, making you question whether or not your clock is working properly.

Push Ups WODs Scaling Options

“Barbara” is meant to be done fast and relatively unbroken. This WOD is a true interval-style workout with built-in rest, which allows you to go hard during the “working” portion and recover during the 3 Minute Rest period.

To maintain the integrity of Barbara, scale the volume and/or the skill level (see: Push-Up Scaling | Pull-Up Scaling) so you can speed through the movements.

Push Ups WODs Intermediate

5 Rounds for Time

  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Sit-Ups
  • 40 Air Squats

3 minutes Rest

Push Ups WODs Beginner

5 Rounds for Time

  • 10 Ring Rows
  • 15 Bench/Incline Push-Ups
  • 20 Anchored Sit-Ups
  • 25 Air Squats

3 minutes Rest

Push Ups WODs 8 – Angie

For Time

  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

Complete all reps of each exercise in the order written before moving to the next.

Score is the time it takes to complete all 400 repetitions.

Good Times for “Angie”

– Beginner: 26-35 minutes

– Intermediate: 21-25 minutes

– Advanced: 15-20 minutes

– Elite: <14 minutes

Push Ups WODs Tips and Strategy

Break the pull-up and push-up reps into small sets to avoid burnout. A big set of pull-ups right out of the gate will hurt your score more than help it.

When you get to the squats, go hard and go fast–your lower body hasn’t been worked up until now, so it’s time to fly.

Push Ups WODs Intended Stimulus

“Angie” should feel really difficult during the push-ups and the pull-ups (your upper body should be totally fatigued), and then fast and fun during the sit-ups and air squats.

Unlike many CrossFit-style workouts, “Angie” actually gets easier as the time ticks on.

Scale the volume so you can finish in under 30 minutes; but don’t scale the feeling where you’re questioning “how many pull-ups do I have left?” out of this workout.

Push Ups WODs Scaling Options

“Angie” is all about muscular fatigue. If needed, scale the volume; but not so much to where you never feel the exhausting sensation of muscle overload.

If Rx pull-ups and/or push-ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least. (See: Push-Up Scaling | Pull-Up Scaling)

Push Ups WODs Intermediate

For Time

  • 50 Pull-Ups
  • 50 Push-Ups
  • 50 Sit-Ups
  • 50 Air Squats


2 Rounds For Time

  • 30 Ring Rows
  • 30 Incline/Bench Push-Ups
  • 30 Anchored Sit-Ups
  • 30 Air Squats

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